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Which Fruits Are Best for Inflammation?

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Fruit Inflammation

There are many different types of fruit that can help with inflammation. Some of the most effective include: cherries, blueberries, pineapple, grapes, and oranges. Each of these fruits contains high levels of antioxidants, which are known to help reduce inflammation. Additionally, they are all packed with nutrients and vitamins that can help boost the immune system and fight off infection.

Berries. From strawberries and blackberries to cranberries and blueberries, these gem like fruits are particularly potent in antioxidant and anti-inflammatory activity

Berries are rich in phytonutrients, which are plant compounds that have been shown to have powerful antioxidant and anti-inflammatory activity. In fact, berries are some of the most potent sources of antioxidants in the entire fruit world.

The antioxidant power of berries comes from a variety of phytonutrients, including anthocyanins, proanthocyanidins, ellagic acid, quercetin, and kaempferol. These compounds work together to scavenge harmful free radicals and neutralize their damaging effects. Free radicals are unstable molecules that can damage cells and contribute to inflammation.

In addition to their antioxidant power, berries also contain significant amounts of other nutrients that support health. For example, blackberries are a good source of fiber; raspberries are a good source of vitamin C; and blueberries contain vitamins A and K as well as manganese.

The combination of antioxidants, vitamins, minerals, fiber, and other nutrients make berries an excellent food choice for people who want to reduce inflammation or prevent it from occurring in the first place.


Research suggests that apples may help reduce the risk of chronic diseases such as heart disease, stroke, cancer, and type 2 diabetes. Additionally, apples have been shown to promote gut health and reduce inflammation.

One large observational study found that people who ate the most apples had a significantly lower risk of death from any cause over a period of 28 years, compared with those who ate the least apples. Furthermore, several small studies have reported that apple consumption is associated with reduced risk factors for chronic diseases like obesity and type 2 diabetes.

Additionally, animal studies indicate that apples may help reduce inflammation in the gut and throughout the body. For example, one study showed that apple polyphenols were able to suppress inflammatory cytokines in rats with colitis (inflammation of the colon). Another study found that apple juice was able to inhibit pro-inflammatory genes in human macrophages (a type of white blood cell).

Overall, there is evidence to suggest that apples may be beneficial for reducing inflammation throughout the body as well as promoting overall health.

Stone fruits

There are many different types of stone fruit including peaches, nectarines, apricots, plums and cherries. They are all lovely eaten fresh as a snack or in salads and desserts. Stone fruits are a good source of vitamins A and C as well as dietary fiber.

Interestingly, some research has shown that compounds in stone fruits may help to reduce inflammation in the body. Inflammation is a natural process that occurs when the body’s immune system responds to infection or injury but it can become problematic if it becomes chronic (long-lasting). Chronic inflammation has been linked with a number of health conditions including heart disease and arthritis.

So if you’re looking for a tasty way to help reduce inflammation, adding some stone fruits to your diet could be a good idea!


Grapes are a type of fruit that has been shown to be effective in reducing inflammation. The antioxidants present in grapes help to scavenge the free radicals that contribute to inflammation. In addition, grapes contain compounds known as proc yani dins which have anti-inflammatory properties. A study published in the Journal of Nutrition showed that consumption of Concord grape juice (which is high in proc yani dins) for 4 weeks resulted in a decrease in markers of inflammation, such as C-reactive protein and interleukin-6, in obese individuals. Another study showed that supplementation with grape seed extract (also rich in proc yani dins) for 8 weeks reduced markers of inflammation and improved antioxidant status in overweight and obese adults. These studies suggest that grapes may be beneficial for people who suffer from chronic inflammatory conditions such as obesity and cardiovascular disease.


Pineapple is another fruit that is good for inflammation. Pineapple contains an enzyme called bromelain, which has anti-inflammatory properties. Bromelain has been shown to be effective in reducing swelling and pain associated with injuries and surgery. A study published in the Journal of Orthopaedic Surgery and Research found that bromelain was able to reduce swelling and pain after knee surgery. Another study published in the journal Clinical Rheumatology found that bromelain was effective at reducing pain and stiffness associated with rheumatoid arthritis.

Image: Kwangmoozaa Getty Images

While there are many possible causes of inflammation, certain foods have been shown to contribute to or worsen the condition. In general, a diet that is high in sugar, refined carbohydrates, and unhealthy fats can promote inflammation. Conversely, a diet rich in whole foods like fruits and vegetables may help reduce inflammation.

There are several different types of fruit that may be particularly beneficial for people who are struggling with inflammation. For example, berries are packed with antioxidants which can help protect cells from damage. Citrus fruits like oranges and lemons contain high levels of Vitamin C, another nutrient with anti-inflammatory properties. And apples contain quercetin, a plant compound that has been shown to inhibit the production of inflammatory chemicals in the body.

Of course, everyone’s body is different and will respond differently to various foods. So if you’re struggling with inflammation, it’s important to experiment with different dietary approaches until you find one that works for you.